Yesterday, I did 15 Minute Fit Slide #17. It was fun to break out the ankle weights again! The workout was more intense than I anticipated.
Today, I just finished Beginner KB Workout #7. I think I've marked almost every workout in that series as a favorite in the past. I added my bell (12kg) to the bridges and did full bird dogs. It was great!
Yesterday, I did Upper Body and Abs Basics #3 followed by the stretching from the Inferno series. I did full push-ups throughout. It was great!
Today, I just finished Power Yoga #5. I added laying spine twist and standing forward bend against a wall at the end. It was nice.
I have cancelled ZGym and did my own thing for a while. I’m back at it though. If I am not feeling it I will cancel and take a couple months off. But I enjoy it and it’s cheap so I’m back. :) It was especially helpful to cancel during the beginning of this year. My mom passed away and then my dad not too long after. I didn’t feel like doing anything but stretching.
If you're feeling a kettlebell swing in your back, it's often a timing issue. Your form can be good but if you're hinging at the wrong time, you start to feel it in your lower back. Keira Newton explains it beautifully in this video on Troubleshooting the Swing - https://youtu.be/AUXorfskJEk See if that helps.
There can also be an adjustment period when you're increasing the weight where you can't do as many reps with good form. In that case, you can start with the heavier bell, and if you start to fatigue, or your form or timing start to slip, you can switch to a lighter bell to finish the sets. With time, you can do the whole thing with the new heavier weight, but you don't wreck yourself as you're getting used to it.
That video was SUPER helpful, thanks skwigg! I just did some practice "swings" with no kettlebell in my office and I definitely have been moving my arms before the rest of my body. I think I'm going to practice the movement with my 15# KB tonight.
@katie I'm glad it helped. That video definitely improved my own form as I was moving to heavier bells. The timing has to be right on. I find waiting for your arms to contact your ribs on the way back down to be the most important. Hinge too soon and you'll feel it. Also, letting your hips and hips only drive the bell forward each time. Your arms are just along for the ride.
Can any of you fitness pros out there give a kettlebell newbie some advice? My heaviest KB is 25#. Yesterday I used it for the Beginner Kettlebell #6 workout, which was a total of 120 swings (4 sets of 30). Today, my lower back is sore. I also felt fatigue in my lower back when I was doing the swings. I was really focusing on my form, not arching my back, hinging from my hips and sticking out my butt, etc. I felt the burn in my glutes. But no matter what, my lower back gets fatigued and is now sore. My question is--do you think it's a form issue, or am I just strengthening my back muscles? It doesn't really feel like my back is "thrown out", it feels like muscle soreness on each side. I don't want to injure myself but the 15# KB is just super easy for me to swing and I'd like to keep working my way up.
I’ve been taking a podcast walk every night after H goes to sleep. It is really excellent for stress reduction and general perspective. Today it rained, so I did Beginner KB #6. I’m definitely going to feel that tomorrow. I wish I had time to do both in the same day, but I can't figure out how to make that work.
I haven't done Zgym since last Friday I think... Definitely didn't do it Saturday. Sunday was my second 5k race so I didn't do it then.
Yesterday I did Beginner Bodyweight 10 which was perfect for my sore aching body.
Today I did 15min Fat Burn #4 which is part of the Bikini Butt Lift program. It was fun! I was kind of dragging my feet going into it, but I ended up having fun with it. i like the idea of a new exercise every 15 min and that all the exercises were bodyweight only. I had to do a few modifications but I marked it a favourite.
Yesterday, I did JRC Fit Slide #1 X. It was a great workout—not up to favorite level, but definitely a good workout.
Today, I just finished the relatively new 8 Minute Tabata #17 X. I followed it up with 5 Minute Workout #44 - Bikini Ready and handstand practice (and stretching, of course). It was great!
I took a podcast walk both days this weekend. I really enjoy listening to something inspiring and strolling during sunset. It’s good for the body and soul.
Yesterday I did Beginner Kettlebell #5 which was only one round, short and sweet. Today I did Bodyweight Beginners #10. I found it to be really challenging, especially the elevated reptiles, yikes! Im not really a fan of the 45 second interval workouts, I tend to just wish they were over with the entire time. But I did feel great afterward!
Today, on my first day of doing or not doing whatever I feel like, I did: crow pose into headstand and back to crow, 5 chin-ups, and 100 kettlebell swings.
Hey, guys!
Things are crazy here as we are preparing to move countries. I'm still doing ZGYM and still reading posts...just not much time to post my own.
This past week was filled with...
KB Fit Slide Beginners #1
Cardio Shred #46 B - I used my 16 kg KB and added push-ups to the plank jack slides.
8 Minute Tabata #12 + 5 Minute Fat Burning Workout #76 - Abs (my abs were on fire!)
Stretch and Tone #31
Body Crush #38
Power Yoga #4
I think I'm missing one in that list...
Today, I just finished Beginner KB Workout #5. I used my 12kg KB and did regular knee hugs (without support). I finished with a little handstand practice (and stretching, of course). It was great!
I've not been excited about ZGYM workouts lately. I don't know why. I've done them basically every day for five years. Maybe that has something to do with it? I loooooved them for so long. I still enjoy them, generally speaking, but every day this week when it's time to workout, I'd rather not. Or, at least I'd rather not jump around like a rabbit and do flying handstand twist leaps off a wall. What is up with that? I don't know, so I'm going to chill out for a few days. Maybe I'll miss it and my enthusiasm will return. Or maybe I'll be fine without it and cancel my membership. This is the first time I've ever had that thought.
[@skwigg], I definitely have times when I don't feel like jumping, etc. Those are times when I turn to Beginner Strength, Black Diamond, Stretch and Tone, and some of the Power Yoga routines. I always find something I enjoy. Hopefully you will, too! If not, just go with what does sound fun...which can definitely be chilling.
I did one round of upper body and abs #6 today. I normally take Friday off, but I’ve been trying to do a little more lately. My motivation level was not there. I did negative pull ups instead of assisted and left the weight off the hollow scissors. At the end of one round, I decided I was in more of a stretchy mood. I did stick ups and wall angels, scapular push ups, puppy pose, cobra and child’s pose to finish it out. That was much more my speed today. Looking forward to some KBs tomorrow.
I did an extremely modified version of Body Crush #38. I did sit ups to regular old squat because one legged squats are not happening for me yet, lol. I also didn’t hop during the frog burpees, just stood up and squatted back down. Finally, I found the crab thingy to be too awkward and hurt my wrist so I just did crab leg lifts. My pace could only be described as “leisurely” and I read a bedtime story in between the 2 sets.
Yesterday I did Stretch and Tone #1. It's a really awesome stretchy workout with a little bit of "toning" work. I loved it. My favourite flow was plow to squat to plank to push up to squat to plow to seated forward bend.
Today I did Lifted Butt 11. It has a 100 swing buy in. I approached it with the attitude of "I'll just see how many I can do, no pressure". I ended up doing all 100!! I did the first 50 straight in a row. Then I took a little break before doing another 30, then switched to my 26lb bell and did the last 20. I only did 2 workouts because that was enough for me. My favourite combo was the squat pass under to curtsy lunge.
Yesterday, I did 15 Minute Fit Slide #17. It was fun to break out the ankle weights again! The workout was more intense than I anticipated. Today, I just finished Beginner KB Workout #7. I think I've marked almost every workout in that series as a favorite in the past. I added my bell (12kg) to the bridges and did full bird dogs. It was great!
Yesterday, I did Upper Body and Abs Basics #3 followed by the stretching from the Inferno series. I did full push-ups throughout. It was great! Today, I just finished Power Yoga #5. I added laying spine twist and standing forward bend against a wall at the end. It was nice.
I have cancelled ZGym and did my own thing for a while. I’m back at it though. If I am not feeling it I will cancel and take a couple months off. But I enjoy it and it’s cheap so I’m back. :) It was especially helpful to cancel during the beginning of this year. My mom passed away and then my dad not too long after. I didn’t feel like doing anything but stretching.
If you're feeling a kettlebell swing in your back, it's often a timing issue. Your form can be good but if you're hinging at the wrong time, you start to feel it in your lower back. Keira Newton explains it beautifully in this video on Troubleshooting the Swing - https://youtu.be/AUXorfskJEk See if that helps.
There can also be an adjustment period when you're increasing the weight where you can't do as many reps with good form. In that case, you can start with the heavier bell, and if you start to fatigue, or your form or timing start to slip, you can switch to a lighter bell to finish the sets. With time, you can do the whole thing with the new heavier weight, but you don't wreck yourself as you're getting used to it.
Let me know if that helps at all.
Can any of you fitness pros out there give a kettlebell newbie some advice? My heaviest KB is 25#. Yesterday I used it for the Beginner Kettlebell #6 workout, which was a total of 120 swings (4 sets of 30). Today, my lower back is sore. I also felt fatigue in my lower back when I was doing the swings. I was really focusing on my form, not arching my back, hinging from my hips and sticking out my butt, etc. I felt the burn in my glutes. But no matter what, my lower back gets fatigued and is now sore. My question is--do you think it's a form issue, or am I just strengthening my back muscles? It doesn't really feel like my back is "thrown out", it feels like muscle soreness on each side. I don't want to injure myself but the 15# KB is just super easy for me to swing and I'd like to keep working my way up.
I’ve been taking a podcast walk every night after H goes to sleep. It is really excellent for stress reduction and general perspective. Today it rained, so I did Beginner KB #6. I’m definitely going to feel that tomorrow. I wish I had time to do both in the same day, but I can't figure out how to make that work.
I did nothin Monday or Tuesday. Today was Beginner Kettlebell #6. I liked it a lot! I always look forward to workouts in that series.
I just finished Beginner KB Workout #6. I used my 16kg for the swings and my 12kg for everything else. I love that series!
I haven't done Zgym since last Friday I think... Definitely didn't do it Saturday. Sunday was my second 5k race so I didn't do it then. Yesterday I did Beginner Bodyweight 10 which was perfect for my sore aching body. Today I did 15min Fat Burn #4 which is part of the Bikini Butt Lift program. It was fun! I was kind of dragging my feet going into it, but I ended up having fun with it. i like the idea of a new exercise every 15 min and that all the exercises were bodyweight only. I had to do a few modifications but I marked it a favourite.
I just finished Stretch and Tone Cardio #8. It's a good one with lots of variety.
Yesterday, I did JRC Fit Slide #1 X. It was a great workout—not up to favorite level, but definitely a good workout. Today, I just finished the relatively new 8 Minute Tabata #17 X. I followed it up with 5 Minute Workout #44 - Bikini Ready and handstand practice (and stretching, of course). It was great!
I took a podcast walk both days this weekend. I really enjoy listening to something inspiring and strolling during sunset. It’s good for the body and soul.
Yesterday I did Beginner Kettlebell #5 which was only one round, short and sweet. Today I did Bodyweight Beginners #10. I found it to be really challenging, especially the elevated reptiles, yikes! Im not really a fan of the 45 second interval workouts, I tend to just wish they were over with the entire time. But I did feel great afterward!
Today, on my first day of doing or not doing whatever I feel like, I did: crow pose into headstand and back to crow, 5 chin-ups, and 100 kettlebell swings.
Hey, guys! Things are crazy here as we are preparing to move countries. I'm still doing ZGYM and still reading posts...just not much time to post my own. This past week was filled with... KB Fit Slide Beginners #1 Cardio Shred #46 B - I used my 16 kg KB and added push-ups to the plank jack slides. 8 Minute Tabata #12 + 5 Minute Fat Burning Workout #76 - Abs (my abs were on fire!) Stretch and Tone #31 Body Crush #38 Power Yoga #4 I think I'm missing one in that list... Today, I just finished Beginner KB Workout #5. I used my 12kg KB and did regular knee hugs (without support). I finished with a little handstand practice (and stretching, of course). It was great!
I've not been excited about ZGYM workouts lately. I don't know why. I've done them basically every day for five years. Maybe that has something to do with it? I loooooved them for so long. I still enjoy them, generally speaking, but every day this week when it's time to workout, I'd rather not. Or, at least I'd rather not jump around like a rabbit and do flying handstand twist leaps off a wall. What is up with that? I don't know, so I'm going to chill out for a few days. Maybe I'll miss it and my enthusiasm will return. Or maybe I'll be fine without it and cancel my membership. This is the first time I've ever had that thought.
I did one round of upper body and abs #6 today. I normally take Friday off, but I’ve been trying to do a little more lately. My motivation level was not there. I did negative pull ups instead of assisted and left the weight off the hollow scissors. At the end of one round, I decided I was in more of a stretchy mood. I did stick ups and wall angels, scapular push ups, puppy pose, cobra and child’s pose to finish it out. That was much more my speed today. Looking forward to some KBs tomorrow.
I did an extremely modified version of Body Crush #38. I did sit ups to regular old squat because one legged squats are not happening for me yet, lol. I also didn’t hop during the frog burpees, just stood up and squatted back down. Finally, I found the crab thingy to be too awkward and hurt my wrist so I just did crab leg lifts. My pace could only be described as “leisurely” and I read a bedtime story in between the 2 sets.
Yesterday I did Stretch and Tone #1. It's a really awesome stretchy workout with a little bit of "toning" work. I loved it. My favourite flow was plow to squat to plank to push up to squat to plow to seated forward bend. Today I did Lifted Butt 11. It has a 100 swing buy in. I approached it with the attitude of "I'll just see how many I can do, no pressure". I ended up doing all 100!! I did the first 50 straight in a row. Then I took a little break before doing another 30, then switched to my 26lb bell and did the last 20. I only did 2 workouts because that was enough for me. My favourite combo was the squat pass under to curtsy lunge.
I did the first two exercises of the new Body Crush #38 and wasn't into it today.